PERFORMANCE 

Warm-Up.

Two sets of:
Row x 250 meters
Slider Seal Walk x 25 feet forwards, 25 feet backward

Followed by…

Two sets of:
Prone PVC Pass-Through x 10 reps
Prone Plank x 45 Seconds

Then…

A.

Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – Half-Kneeling Landmine Press x 8 reps @ 21X1 (Left)
Station 2 – Half-Kneeling Landmine Press x 8 reps @ 21X1 (Right)
Station 3 – Stationary Dips x Max Reps in 40 seconds
Station 4 – Flutter Kicks x Max Reps in 40 seconds

B.

Every 6 minutes, for 18 minutes (3 sets) for times of:
500 Meter Row
400 Meter Run
25 Push-Ups

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